Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	4.8% 139kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	266% 346g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	239% 173g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	39.7% 15g	38g per day for Men 19-50 years
Protein	17% 9.45g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	34% 306μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	539% 7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	233% 210mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	16% 159mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	787% 63mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	42.5% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Boiled Broccoli have 6.1 times more Vitamin B5, 1.2 times more Vitamin C, 13.2 times more Vitamin E and 235.2 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 17.2 times more Vitamin A, 21 times more Vitamin B1, 12.2 times more Vitamin B2, 31.9 times more Vitamin B3, 8.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Boiled Broccoli have 1.7 times more Potassium and 26.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.8 times more Calcium, 3.9 times more Copper, 23.7 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Selenium and 13 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 14.9 times more Omega 3 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 11.6 times more Energy, 8.5 times more Fat, 12.2 times more Saturated Fat, 12.1 times more Carbohydrate, 31.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, chocolate-flavored frosted puffed corn offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in 14 ounces.